You have probably seen tons of products that are suppose to work your ab muscles and without you doing anything they say you’ll get a rock hard six-pack. What a crock.

In order to get a nice firm and flat mid-section and begin to build up your ab muscles you are going to have to workout, diet and workout some more. If getting a nice set of abs was as easy as they say then wouldn’t we all be walking around looking like Spartans and gods & goddesses from Greek mythology?

I’m sorry to burst your bubble but if you continue eating poorly and not actively working out and getting physically fit you are never going to see a 4 pack, a 6 pack never mind never being able to see the elusive 8 pack abs.

Right below this is a great video which will walk you through each myth about 6 pack abs. You will get to know why the information that you may know now is incorrect and what you have to do to turn it around and start on the right track.

There is no product for sale, there is no hype – just good information that you need to know if you are ever going to get 6 pack abs or even if you just want to flatten your middle a bit.

Enjoy!

Now that you know what it really takes to get 6 pack abs you can start today. Remember that everyday you watch what you eat and workout you will be one step closer to your goals.
Will you get abs to die for? That’s really up to you and your DNA. However, if you don’t try you’ll never know.

Post from: 6 Pack Formula

No matter where you look you see people asking about how to boost their metabolism and therefore burn more calories every day.

While there are a few product that can help they:

• Are not good for your body and in many cases are harmful. That may not seen important now but it will matter
• Are not to be used long term
• They don’t train you how to change your habits,  so as soon as you stop using the product you rebound and gain the weight back
• They can be expensive

There are also many other reasons why they are not good but I think that you know that already.

So lets get to the part where we talk about what can effectively and in a health way boost your metabolism.

1.  Start first by building up some lean muscle
Yes, this mean exercise.  Now you don’t have to do thousands of crunches but a bit of strength training or cardio training is what is called for.  Strength training and cardio training can take many forms; weight training, resistance band training, using a strength training machine like Bowflex or using home fitness equipment.

Remember that lean muscle weighs more than fat does, so if you are a scale watcher expect to see the scale go up, but while it goes up the fat will be melting away.

2. Be sure to always eat breakfast
Research has proven that the people that eat breakfast every day have less fat and are on average more trim than those who don’t. Now we’re not talking donuts and sugary cereal but something like oatmeal, bacon & eggs ( yes, if you are going to work out bacon & eggs does make an ok breakfast- not the best but ok), yogurt -fruit, and more natural whole grain cereals and bread.

3. Drop the sugar
In addition to having calories but no nutritional value sugar can increase insulin which can increase belly fat. Your exercising should help to regulate your natural blood sugar levels so that you should be having less and less cravings for sugary food.

4. Enjoy hot & spicy food
Yep, hot spicy foods can raise your metabolism so if you like feel free to enjoy.  Plus hot spices add flavor while not adding tons of calories. So splurge. Personally I don’t care for hot food so I stay away.

5. Get a good night’s sleep
Now you would think that the person who had less sleep would burn more calories than the person who was in bed longer but it is actually the opposite. Your body repairs itself while you sleep and this includes your muscles so since you are strength training and building lean muscle you need at least 7 hours sleep a night. 8 is better.

6. Drink more water
Yes, you have heard this a thousand times but it’s true. When your body burns fat your cells get filled with carbon and waste. It is water that flushes out your cells, if you don’t drink enough water the waste and carbon by-products can’t move and make way for new waste so your body holds on to its fat.

7. Eat smaller meals more often and don’t skip any meals
You body burn more calories when it is digesting food. If you eat smaller meals but all throughout the day it keeps your metabolism boosting fired up all day instead of just a few times a day. Have the same amount of calories just divide it into smaller meals & snacks.

Although these tips may seem very simple they actually do work and have worked for years and years. They are not gimmicks where you find that after a while they stop working- they are tried & true tips to boost your metabolism.

Post from: 6 Pack Formula

Today I would like to share a video with you that will give you tips on how to burn off your excess fat while keeping your body at its optimal health level.   Everyone knows how to lose weight and lose fat but when you are losing fat is your body getting healthier or are you just losing weight?

Look around at others who have lose weight from fad diets or diets that were only geared towards weight loss and see how their skin looks – it is dull or pasty? Do you look strong & healthy or do they just look thinner?

Sure being thinner is fine but  imagine looking thinner and also looking healthy?

Below you will find one of the most popular videos on Youtube that discusses this and with over 8750,000 views you can see just how popular it is.  I know that I have enjoyed and learned a great deal from it and believe that you will like it also.
Enjoy

Click here to view the embedded video.

Post from: 6 Pack Formula

Do you know what causes belly fat?
Do you think that you have belly fat because you are eating too many calories?
How about not exercising as much as you should?

The 3 items above do play a role, but those are not the ones that we are going to to talk about today.

Now here are the 3 main causes of belly fat that you may not be looking at, along with helpful tips for eliminating them from your life.

Belly Fat Bloater #1 – Processed, Refined and Fast Food

Do most of the foods you eat come pre-packaged and ready to cook quickly or eat on the run?
If so, you are likely taking in way more calories, fat, carbohydrates and sodium than you realize and that you should be having.
All of these things have a bloating effect on your body, which can make your stomach appear to be fatter than it really is.
Beyond that, just eating a fatty, high-calorie diet will indeed cause fat deposits to be stored on your body, and one of the first places fat is stored ( and the last place for it to be removed) is on your belly area.

Eliminating this cause of belly fat is as simple as “fixing and simplifying” your diet!
Start cooking your own meals, and include plenty of fresh fruit, vegetables, whole grains, and healthy fat like those that come from olive oil, avocados,  salmon, and flax. Yes, although salmon, avocados  and olive oil are fats, they are healthy fats and used properly they can help you feel full longer so you won’t be tempted to snack on junk.

Belly Fat Cause #2 – Alcohol (not just too much but also in moderation)

If you are in the habit of partying regularly with friends, you are probably taking in a lot of extra calories from alcohol.  Not to mention the fact that drinking makes you forget all about healthy eating so you stuff and gorge yourself – and yea, you know it’s true.  Do this often enough and belly fat is here to stay.  You’ve heard of people having a “beer belly” right?  That’s where that phrase comes from – lots of calories equals larger gut!  It is also said that although alcohol is fat free it does cause much of the food you eat while you drink to turn to fat.

If you don’t want to give up alcohol altogether, maybe compromise and have just one drink and then switch to club soda with lime.
ok, and if this still doesn’t appeal to you at least plan your snack and meals out ahead of time and only have those foods around you.

Stressful Belly Fat Cause #3 – Stress – Stress and More Stress

Stress is a major cause of belly fat, due to a stress hormone called cortisol.   In our high-stress world, we’re in a state of constant stress every single day, which keeps releasing more and more cortisol into our systems.  One of the side effects of excess cortisol in the bloodstream is storage of fat in the abdomen.
To eliminate this belly fat cause from your life, it’s important to manage your stress every day.  Take long walks to burn off tension, sit quietly and breathe deeply, and spend time doing things you enjoy.  This will help balance out those times when you can’t avoid feeling pressured, at work and elsewhere.

Yes, it’s almost impossible to avoid stress but if you can keep it to a minimum, watch your alcohol consumption and avoid processed and grab and eat food, then you will be able to finally melt away that belly fat.

Post from: 6 Pack Formula

So you are just starting the art of bodybuilding ( yes, it truly is an art) and the first thing that you realize is that you can no longer eat the junk and garbage way that you may have been.  You are going to have to straighten up and eat right.

There’s just no easy way to go about it.
The Bodybuilding diet is a part of every bodybuilder’s regimen. Being a pro or an amateur doesn’t even matter as bodybuilding diet is so important that it can make or break a training regimen and stop you from getting the look that you are going to work do hard for.

And because bodybuilding diet is important, this is precisely the reason why mistakes are made.  Mistakes are a part of almost any endeavor and they range from being simple to  dangerous.

Here is a list of the 5 biggest mistakes a bodybuilding dieter can and usually does make

So remember these few tips and you will be well on your way footed in the right bodybuilding diet direction.

Impatience
Every bodybuilding dieter has a flaw but the worst is definitely impatience. There is no instant formula for a successful bodybuilding diet. It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week.

You must remember that at least three weeks is what it takes for your body to get used to the change in your bodybuilding diet. For example, if you are adapting a low-fat, high carb bodybuilding diet, expect to start losing  fat in approximately 21 days, before that, most of it will be water weight loss.

Not keeping track of calories
Because a lot of bodybuilding dieters don’t keep records of what they eat, the amount of carbohydrates and proteins they take, or the overall fat and calorie intake they make, many of them don’t lose fat at the expected rate.
Any miscalculation in your calorie-intake is a risk not worth taking. So keep tabs of your food consumption.
This is what every bodybuilding dieter should always keep in mind to ensure success in their bodybuilding diet endeavor.

Irregular eating habits
Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

Checking the scale too often
Remember that bodybuilding is primarily a visual sport. So even if the scale or bodyfat calipers don’t give you the gauge you’re expecting, your fat loss bodybuilding diet is still probably working, especially if your photos or an unbiased observer tells you that you look leaner and fuller.

Supplements are magic
In proper bodybuilding diet, this is called wishful thinking.
No supplements, no matter how good their products reviews are, can make you shed fat ultra quickly or make you gain 5 pounds of muscle over night.
Remember that supplements can only do so much in a bodybuilding diet. The rest is attributed to the person’s commitment to the program and nutritional common sense.

Now that you know what mistakes to look our for, you can begin to concentrate on a good bodybuilding diet.

When in doubt, look towards the experts –>Bodybuilding.com – Information. Motivation. Supplementation.

Post from: 6 Pack Formula

Finding the right bodybuilding routine can quite trying, especially since there are hundreds of bodybuilding routines and programs out there to choose from.

So how do you know which one is best for you?
How do you know that the bodybuilding routines stated in the program brochure really works? And how do you choose the most effective bodybuilding routine? Below is a simple guide for you to choose the bodybuilding routine that suits you best.

Finding an effective bodybuilding routine for you is to see whether or not the program has been tested.

Never mind what the website or ad  says. And never mind what the bodybuilding routine instructor is saying. The most objective way for you to see if a bodybuilding routine is effective or not is by relying on true data and not “this could” work mentality.

A good and well thought out bodybuilding routine discusses all of the following key factors: Goals, training loads, progress monitoring, and recovery periods.

In a bodybuilding routine, the “just do it and see” attitude will not likely drive any major results. What a bodybuilding routine needs is program that allows progressive training. Guidance on changing your workout loads and periodic progress monitoring is essential to know if the bodybuilding routine you have is working. Regular visits to the weighing scale, size measurements, and one-rep maximums are only the easiest and most direct way to measure your progress with your bodybuilding routine.

Now often, in bodybuilding routines, recovery periods are frequently overlooked. Keep in mind that it is just as important as working out and performing your bodybuilding routine exercises. Your bodybuilding routine plan should cover rest on a regular basis and across the training phases.

The third important question to ask is: Am I the right type of individual to take up this kind of bodybuilding routine? A good bodybuilding routine is one that specifies its target population, age, training level, and effective duration.

Different people have specific needs in a bodybuilding routine. The question to consider is the gender and the age. Some bodybuilding routines might be too taxing for teenagers who have smaller and less developed muscles.

The same thing applies in the training level of a bodybuilding routine. You do not want to train under a bodybuilding routine for novices when you’re a bodybuilding veteran of 10 yrs.

And last, but certainly not the last important thing to consider is the duration of the bodybuilding routine. The program should state for exactly how long you can use the bodybuilding routine before moving on to a higher level.

So if you are serious about achieving your ultimate bodybuilding potential, the guide above should give you a better idea in what to look for in bodybuilding routines.

When you are looking for a better and more effective routine you can trust the people at Bodybuilding.com
Not only are they the #1 source of information for bodybuilders but the amount of information that they have for free is amazing ( I mean it really is). From 84 days worth of free daily video training to online boards where you can track your progress and share information with others, you’ll be able to get true personal trainer information without having to pay a personal trainer price.

I know that it may sound like hype ( and yes, I do make a commission if you decide on purchasing a product at Bodybuilding.com ) but there is so much information that would cost you hundreds elsewhere they just give you free that once you see what they have you’ll be telling your friends and you will sound hypey.
They didn’t become the #1 source of bodybuilders because of average run of the mill info – their info is really top notch.
Just see for yourself.

Need a BETTER WORKOUT? Find one here FREE! Only at Bodybuilding.com.

Post from: 6 Pack Formula

We all seem to have minds that wander.  You have probably noticed this yourself – you get to work then realize that you don’t remember driving there.  You have also probably noticed this during your workouts. You start working out and the next thing that you know your finished – which is fine but during that time you mind was on your weekend plans or your workday schedule. Although you have worked out – you did workout to your fullest potential.

When you work out, do you usually focus on something else?  Do you watch television while walking on the treadmill, or space out while weight training?  If so, you could be decreasing the intensity and effectiveness of your exercise routine.

The reason for this is simple: if you’re not really paying attention to what you’re doing, you are probably not doing it as effectively as you could be.

Here are a few tips to help you focus on your workouts

Rather than distracting your mind, tune into every single movement you make with your body.  If you are working with weights, pay close attention to how your muscles feel as you work them.  Focus intently on keeping the proper form, and do your best to increase the intensity of each movement.

Likewise with aerobic activities; focus on your muscles working, your heart pumping, the air rushing in and out of your lungs.

Immerse yourself in the sensations of working your body, and notice how much better you feel afterwards.  Don’t you feel as if you just had a really GREAT workout, rather than “just” a workout?

You can do the same thing with any physical activity; while you’re walking the dog, focus on how your leg muscles feel as you work them.  While you clean the house, stretch and reach more deliberately than you normally do.

Not only will you end up working each muscle group more completely, don’t be surprised if you start targeting other muscle groups without even meaning to!

Take care that you don’t overdo it, of course.  The idea isn’t to strain your muscles, just tune into what they’re doing as you work them.  The more conscious you can be during workouts, the more effective they are going to get.

If you want to, you can still listen to music or watch television while you work out – just also devote the majority of your attention to what you’re doing.  Let the other stuff fade into the background so you can optimize your exercise routine as much as possible.

If you are going to workout you might as well get the most of your time and energy and focus on what you are doing. This way you will see and feel results more quickly.

Post from: 6 Pack Formula

The bench press is by far the most popular exercise for anyone who lifts weights and those who want to start lifting.
Why?  In additional to being able to get bragging rights on how much you press, this exercise also can increase the size of your chest, which both makes your shirts look better on you and also makes your waist look narrower.

Having a big chest looks good and gives you a lot of confidence.
It’s also nice having people asking you all the time how much you can bench and being able to tell them you can bench 400 (or whatever). Weight lifters are always trying to improve their bench press but many go about it the wrong way.

So how do you improve your bench press? Here are 5 tips, in no particular order…

1) Don’t Overtrain
If you want to improve your bench press then you have to make sure you are not over training. If you are benching every time you are in the weight room then you are doing it too much. You only need to do bench press once per week.  If you are benching all the time and not seeing any gains then try cutting back and see what happens. Your muscles need time to rest and recover. They can’t do that if you are constantly tearing them apart.

2) Train Additional Muscles
Your chest is not the only thing you should be focusing on in order to improve your bench press. You should be working on your entire body with a special emphasis on your triceps, lats, and delts because these muscle groups play a huge role in bench pressing.

3) Have a Lifting Partner You Can Trust
Having someone there to spot you while you are bench pressing will help for a few reasons. The most important one is safety. Let’s just say it’s not fun having hundreds of pounds fall onto your chest and a spotter will stop that from happening. But a lifting partner can also help improve your bench by giving you encouragement and pushing you harder during your lift as well as providing someone to prove yourself to. You will also have the added confidence knowing someone is there to help you if you fail, so you will tend to push yourself harder.

4) Aim For Bench Pressing Additional Weight
If you are trying to get stronger and improve your bench press you should not be able to get more than five reps of the weight you are using. However, you should also be able to actually do the weight close to five times each set so you are getting some reps in. Go as heavy as you can while still being able to get a few reps in each set.

5) Take Supplements – But Only Natural and Healthy Ones

Weight lifting supplements such as creatine and whey protein can help you improve your bench press tremendously. They will help with strength, recovery, stamina, explosiveness, and other things that will allow you to bench more.

There you go, five tips to help improve your bench press. If you want to be able to brag to your friends about how much you can bench start with the above tips and you will improve your bench press very soon.

Post from: 6 Pack Formula